Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Boiled Carrots	Recommended Dietary Allowance
Energy	21.7% 630kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	170% 123g	47.6% 34.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	80% 58g	4.97% 3.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 52.8g	% 4g	g per day for Men 19-50 years
Sucrose	% 12g	% 27g	g per day for Men 19-50 years
Fiber	37% 14g	79% 30g	38g per day for Men 19-50 years
Protein	18.2% 10g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77.5% 310μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1792% 1613mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	93% 14mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Boiled Carrots	Recommended Dietary Allowance
Calcium	17% 170mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	12% 475μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	26.3% 2.1mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.7% 250mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	22.3% 824g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of ZESPRI SunGold Kiwifruit vs Boiled Carrots:

• Raw ZESPRI SunGold Kiwifruit has 1.7 times more Vitamin B2, 2.2 times more Vitamin B9, more Vitamin B12, 44.8 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, more Vitamin B1, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.2 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Boiled Carrots:

• Raw ZESPRI SunGold Kiwifruit has 8.9 times more Copper and 1.3 times more Potassium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Calcium, more Fluoride, 1.6 times more Iron, 3.2 times more Manganese, 1.8 times more Selenium, 19.3 times more Sodium and 2.5 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 1.8 times more Energy, 43 times more Omega 3, 1.9 times more Carbohydrate, 3.6 times more Sugars, 16.1 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.